Diabetes has become a rapidly spreading disease, affecting not only the elders but also the youth. In this situation, it can be controlled by making changes in diet and lifestyle. Black gram can prove to be a boon for diabetic patients. It not only helps in controlling blood sugar, but is also effective in increasing energy and improving the digestive system.
India: capital of diabetes
India has the highest number of diabetes patients in the world, making it known as the “Diabetes Capital”. To deal with this disease, patients should consume foods with low glycemic index (GI). Low GI foods raise blood sugar slowly, making it easier to control sugar levels.
Black gram: a panacea for blood sugar control
Glycemic Index (GI)
The GI of black gram is only 43, which makes it an ideal food for diabetic patients.
Rich in fiber and protein
- Black gram contains high amounts of fiber and protein.
- It slowly absorbs nutrients in the blood, which helps in controlling blood sugar.
amylose which slows down blood glucose
- An element called amylose is found in black gram, which slows down the process of absorption of glucose in the blood.
- It also increases the activity of insulin, which is beneficial for type-2 diabetes patients.
double benefit of fiber
Black gram contains both soluble and insoluble fiber, which:
- Help in keeping blood sugar stable.
- Controls cholesterol.
- Are helpful in weight loss.
How should diabetic patients eat black gram?
Black gram can be included in your diet in many ways:
- Soaked: Eat gram soaked overnight in the morning.
- Boiled: Boiled gram can be eaten by adding light salt and spices.
- In the form of chaat:
- Take one cup of boiled black gram.
- Add tomato, onion, cucumber, coriander, lemon, and green chilli to it.
- Mix it well and eat it.
This method of chaat is delicious as well as full of nutrition.
Beneficial for digestive system
Relief from constipation and piles
Black gram is rich in fiber and carbohydrates, which help in keeping the digestive system healthy.
- Regular consumption relieves the problem of constipation.
- This helps in preventing problems like piles.
